Your cycle provides a perfect opportunity to practice great self-care by eating clean and simple, amping up your meditation and giving your body the rest it needs.
Below I’ve outlined our day-by-day cycle alongside some practical tips.
DAY 1
Your levels of progesterone and oestrogen have fallen to their lowest levels and your period starts today.
Drink plenty of water to stay hydrated and relax on the sofa with a warming cup of raspberry leaf or ginger tea.
DAY 2
This first half of your cycle is called the follicular phase, when your oestrogen levels are rising. If your period is heavy, eat iron-rich foods – with a source of vitamin C to aid absorption – to keep up your energy. Try a tasty lean beef salad with spinach and orange pieces, sprinkled with sunflower seeds.
DAY 3
It’s normal to feel tired during your period so try to steer clear of sugar this week – after the initial blood sugar surge, you’ll feel even more fatigued than you did before.
DAY 4
You may be feeling better, less bloated and feel like getting more active. Do some energising, gentle exercise, such as yoga (although don’t do inversions until your period is over), t’ai chi, Pilates or qi gong, rather than intense exercise.
DAY 5
This is a good day to begin your new regime for the first time, or at least to start preparing. Clear all the junk food out of your cupboards, plan your menu for the week and stock up on healthy ingredients.
DAY 6
Your endometrium, or womb lining, has already started to build up again and is around 2mm thick. Vitamins E and B1 and selenium are important for building up the endometrium, so tuck into brown rice, fish, whole grains, egg yolks, sweet potatoes and dark green leafy vegetables over the next few days.
DAY 7
Chances are you’ll be feeling calmer and less stressed now your period is over, meaning cravings should be easier to resist. Take advantage and eat super healthily this week by loading up on fresh vegetables and fruit and saying no to sugary cakes and biscuits.
DAY 8
You’re at your least “hormonal” so you may be feeling level-headed and prepared to tackle a big project. Cook double the amount of your favourite healthy meals and freeze the leftovers for later in your cycle when your willpower is ebbing.
DAY 9
You may notice a surge in your energy levels today as your body prepares to ovulate. This is a great week to ramp up your aerobic exercise or even start a new activity.
DAY 10
Your oestrogen levels are rising, and your body will also produce more follicle stimulating hormone (FSH) and luteinising hormone (LH), which encourage your ovaries to release an egg. Studies on fasting in women have shown a trend towards lower levels of these hormones when you fast. So now is probably the time to ease off on your fasting.
DAY 11
The dramatic rise in oestrogen before ovulation may make you feel sexier, flirtier and more confident today. If you have a 28-day cycle and are trying to get pregnant, days 11 to 13 are the optimum time to make love!
DAY 12
If you have a 28-day cycle, your oestrogen levels will reach a peak today. Eat plenty of foods rich in zinc, magnesium and selenium this week including green leafy vegetables, and nuts and seeds – these are all essential nutrients for egg production.
DAY 13
You may get slight cramps in your lower abdomen, called Mittelschmerz, which are your ovaries preparing to release an egg. Your ovaries will release about 500 mature eggs over the course of your lifetime, a fraction of the two million you were born with.
DAY 14
You will ovulate around now; your ovaries release a mature egg 11 to 16 days before your period begins. After it’s released, the egg will start its journey down the fallopian tube to the uterus, which takes three to four days.
DAY 15
You may feel a little warmer; this is because your body temperature rises by about 1°C after ovulation due to raised progesterone levels. Your senses will also be heightened. As your LH and FSH levels are now beginning to drop, if you wish to try a fasting booster, now is a good time.
DAY 16
The second half of your cycle, after ovulation, is called the luteal phase. This is when your progesterone levels rise and oestrogen levels start to fall.
DAY 17
Increased progesterone levels this week can cause your bowel to get a bit sluggish. Combat constipation with high-fibre foods, such as beans and lentils, broccoli and cabbage, berries, apples and whole grains, such as wholemeal pasta.
DAY 18
Your breasts may be feeling tender, and may even have increased in size slightly because your body is producing more progesterone. Although one study on fasting during this phase of your cycle showed there was no effect on progesterone levels, it did lower another hormone called leptin, which helps you to feel full.
DAY 19
If you’re already dreading those premenstrual headaches, cut out chocolate, oranges and red wine in the week before your period. Some people find that corn, wheat and eggs may worsen hormonal headaches so try cutting down on these just before your period is due.
DAY 20
You may be noticing PMS symptoms today, such as irritability, bloating, headaches and tearfulness. Eat plenty of whole grains this week; a study found eating small amounts of whole grain carbohydrates every three hours and within an hour of going to bed helped reduce PMS symptoms in 70 percent of women. Smoothies may also help.
DAY 21
If you suffer from premenstrual bloating, cut down on salt in your diet, as it can cause your body to hold on to more fluid. Steer clear of processed foods and ready meals, which are often high in salt, and drink plenty of water throughout the day to help your kidneys flush more fluid through your system.
DAY 22
Levels of serotonin, your body’s feel-good chemical, may start to fall around now. Snack on a banana, which contains the amino acid tryptophan, a building block for serotonin. Other tryptophan containing foods are free-range turkey, flaxseeds, buckwheat (great for making healthy pancakes) and oily fish.
DAY 23
Avoid making any major decisions as hormonal changes could cloud your judgement and make you more prone to feeling upset or angry. You’re also more sensitive to pain at this stage of your cycle, so don’t book in any dental appointments, leg waxing or eyebrow shaping treatments!
DAY 24
Unbearable cravings for sweet and fatty carbohydrates? Have plenty of healthy, filling snacks to hand – plant-based proteins can be particularly good at beating cravings. Have crunchy fresh veg with a hummus dip.
DAY 25
Your skin may be feeling greasier and seem more congested than normal due to lowering oestrogen levels, which can increase the amount of sebum or oils produced by your skin. Cleanse twice daily with a product designed for sensitive skin and keep up your water intake – aim for around two litres a day.
DAY 26
You may start getting cramps a day or two before your period starts. Eat a couple of servings of oily fish this week – studies have shown women who have a high intake of omega-3 essential fatty acids (EFAs), found in salmon, sardines and mackerel, for example, tend to have milder menstrual symptoms. EFAs also act as hormone regulators.
DAY 27
Your PMS will be reaching its peak. Add plenty of green vegetables to your shopping basket, as they’re high in calcium, magnesium and potassium. These crucial minerals can help calm your nervous system and reduce irritability as well as help relieve the spasms that lead to painful cramps. A green vegetable juice is also a good idea.
DAY 28
As you wait for your period to start, you may be feeling fragile, both emotionally and physically. Eat warming, comforting foods that are easy to digest today, such as porridge, soups with sweet potato or barley, a baked apple or a casserole. Spoil yourself with a cosy night in and get an early night.
Hope you found the above helpful,
Amanda Hamilton : The Wellness Coach Academy
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